Iron-Rich Muesli Bars
If you are looking for a quick and convenient kid-friendly muesli bar without the nasties, this is the bar for you! Prepare them beforehand, and you will have a fast, grab-and-go bar ready for your family. Packed with wholesome ingredients like oats, seeds, and apricots, these bars are the perfect way to get your daily dose of iron and keep hunger at bay. Not only are they easy to make, but they’re also deliciously satisfying, making them an excellent option for breakfast or an after-school snack. So grab your ingredients and get ready to whip up a batch of these iron-packed muesli bars today!
DIETARY: VEG, DF, EF, NF
ALLERGENS: Wheat
AGE GROUP: 12 months+
DIFFICULTY LEVEL: Beginner
SERVES: 20
PREP: 10 mins
COOK: 20-25 mins
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Ingredients
Adjust Servings
| 1 cup (180g) pitted Medjool dates | |
| 2 tbsp (23g) chia seeds | |
| ¼ cup (60ml) boiling water | |
| 3 tbsp (60g) raw honey | |
| ½ cup (125g) melted coconut oil | |
| 1 tsp (5ml) vanilla extract | |
| ½ cup (85g) wholemeal spelt flour | |
| ½ tsp (2g) baking powder | |
| 1 ½ cups (165g) rolled oats | |
| ¼ cup (40g) pumpkin seeds | |
| ¼ cup (50g) sultanas |
Equipment
| High-speed food processor |
Directions
1.
Preheat the oven to 180°C and line a baking dish (20cm x 32cm) with baking paper.
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2.
Add the dates, chia seeds, water, honey, oil and vanilla to the food processor and process for a few minutes to puree the dates.
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3.
Stir the flour, baking powder, oats, pumpkin seeds and sultanas together in a mixing bowl. Add the puree, stir to combine.
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4.
Press mixture evenly into the baking dish.
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5.
Bake for 20-25 mins or until golden brown.
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6.
Remove from the oven and allow to cool completely.
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7.
Slice into small bars.
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Notes
STORING LEFTOVERS: Store in an airtight container in a cool dry place for up to 1 week or freeze for up to 4 months.
Prep tips: If the mixture is too sticky, place it into the fridge for 20 mins before pressing into the baking tray.
Allergies: For a gluten-free version: Swap wholemeal spelt flour with buckwheat flour or a gluten-free flour of choice and rolled oats with quinoa flakes.
Easy ingredient swaps: Swap honey for maple syrup. Swap pumpkin seeds for seeds of choice. Swap sultanas for raisins.
Additional boosters: Add 1 tbsp of chia seeds to the mixture before processing.
Baby-friendly version: Omit honey and use ½ ripe mashed banana instead.
For fussy eaters: Make sure the mixture has a smooth consistency after processing.
